The holidays are a time of celebration, but for people with diabetes, they can also be a minefield of sugary treats, carb-heavy meals, and disrupted routines. Fortunately, you can enjoy the season while protecting your heart and managing your blood sugar—with a few smart strategies.
Focus on Fiber and Lean Proteins
Choose foods that support stable blood sugar and heart health. The CDC recommends filling half your plate with non-starchy vegetables like broccoli, carrots, or leafy greens. Add lean proteins such as skinless turkey, grilled fish, or legumes. These help you feel full and reduce post-meal glucose spikes.
Be Carb-Conscious
Carbohydrates affect blood sugar more than any other nutrient. The American Diabetes Association suggests using the plate method: one-quarter of your plate for whole grains or starchy vegetables, one-quarter for lean protein, and half for non-starchy vegetables. If you want dessert, plan ahead by reducing carbs elsewhere in your meal.
Choose Healthy Fats
Holiday dishes often rely on butter, cream, and processed oils. Instead, opt for heart-healthy fats like olive oil, avocado, and nuts. The American Heart Association recommends replacing saturated fats with unsaturated fats to lower cholesterol and reduce heart disease risk.
Stick to Your Eating Schedule
Skipping meals to “save up” for a big dinner can backfire. It may lead to overeating and unstable blood sugar. Experts advise maintaining regular mealtimes and having a small, balanced snack before events to avoid arriving overly hungry.
Rethink Your Drinks
Sweetened beverages like eggnog and punch can be loaded with sugar and add empty calories. Choose water, sparkling water with citrus, or unsweetened tea. If you drink alcohol, limit it and avoid sugary mixers. The CDC notes that alcohol can affect blood sugar unpredictably, especially when combined with certain medications.
Bring a Dish You Can Eat
If you’re attending a potluck or party, bring a dish that fits your dietary needs. A veggie platter, roasted Brussels sprouts, or a fruit-forward dessert can be festive and safe. This ensures you’ll have at least one option that supports your health goals.
Stay Active
Physical activity helps regulate blood sugar and supports heart health. Take a walk after meals, dance to holiday music, or play games with family. The American Heart Association recommends at least 150 minutes of moderate activity per week—even during the holidays.
Monitor and Medicate
Keep testing your blood sugar and take medications as prescribed. If traveling, pack supplies and plan for time zone changes. Consistency is key to avoiding complications during the holidays.
With thoughtful planning and a focus on balance and moderation, you can enjoy the holidays without compromising your health. Celebrate the season with joy—and smart choices.